Weight loss can transform well being and have a protective effect against many illnesses. Yet, when it comes to achieving long-term weight loss, it's tricky to navigate the long and arduous journey. Sticking to basics like regular activity and eating the right diet can help immensely, but it's also important to avoid certain nutrition mistakes that we could be making in the morning.
Belly fat especially can creep in before you realise, and stay firmly despite all attempts to shed it. Nutrition can play a big role in saying goodbye to belly fat and a diet rich in whole grains, fibre, vitamins, minerals and other wholesome ingredients can help curb unwanted cravings and remove bad cholesterol.
Incorporating specific fat-burning foods into your diet can make a noticeable difference. Ingredients like green tea, avocados, chia seeds, and cinnamon have metabolism-boosting properties that aid fat loss. Additionally, consuming protein-rich foods like eggs, legumes, and lean meats can promote satiety and prevent overeating. Staying hydrated is equally important, as water supports digestion and helps flush out toxins, further assisting in belly fat reduction. Combining these dietary strategies with regular physical activity can accelerate results and improve overall health.
Breakfast isn't called the most important meal of the day twithout a reason. Nourishing your body with a balanced meal could keep cravings at bay and supply you with sufficient energy to go about the day. However, there are certain breakfast mistakes we all could be making unknowingly that may be hampering our weight loss journey. Women especially can bear the brunt of dietary mistakes in the morning during menopause.
Wrong breakfast choices can lead to hormonal imbalance, particularly in women battling with the physical and mental changes triggered with the onset of menopause. Eating a high-carb diet with loads of sugar and salt can increase cravings for unhealthy food, which can lead to unwanted weight gain, especially increase in belly fat.
Nutritionist Sarah Lawuk took to her TikTok channel to warn women against "two worst breakfasts they can have during menopause."
Black coffee on an empty stomach
Having black coffee first thing in the morning can cause women to accumulate more belly fat, especially those who are going through menopause.
“So many women do this in a bid to eat less and to do some intermittent fasting, and to have fewer calories going into their system," Sarah Lawuk explained.
“I am absolutely not against intermitted fasting at all, however, I do believe there are when it can be good, and seasons of life where you might need to be a little cautious," she said.
Lawuk says that during perimenopause, your hormones are all over the place and your body is probably going to be a little bit more stressed out. She said having coffee while fasting can stress your body out even more.
Having coffee on an empty stomach first thing in the morning can lead to a sharp cortisol spike, which in turn, contributes to a hormonal imbalance and it can make you store more belly fat, as per the expert.
According to a study done by the University of Bath, drinking strong black coffee first thing in the morning can negatively impact blood sugar control and can be a risk factor for diabetes and heart disease. Besides caffeine is a diuretic, which can increase urine production and lead to dehydration. .
Not having protein
The second worst breakfast mistake women make during menopause, according to Sarah, is a “lovely little bowl of [cereal such as] Weetabix with berries on a little bit of milk”.
During menopause, the body's natural need for protein increases and when women eat more carb-rich diets, they can put on weight. The unregulated hormones can increase appetite and when women don't pack in enough protein in their breakfast, this can further increase unhealthy cravings, which could lead to belly fat accumulation.
Not eating enough protein can lead to women losing muscle mass, which can lead to dangerous falls or reduced mobility.
It's important for women to add enough protein, fibre, vitamins, minerals and other essential nutrients for healthy ageing and for preventing belly fat accumulation.
Menopause can bring unwelcome changes in the body functions due to hormonal imbalance. It's important to stay active, eat well, and bust stress to be at the top of your health.
Incorporating strength training and aerobic exercises in the daily routine can help maintain muscle mass, boost metabolism, and reduce belly fat during and after menopause. Additionally, prioritizing foods rich in calcium, vitamin D, and omega-3 fatty acids can support bone health and reduce inflammation. Mindful practices like yoga or meditation can also help manage stress, which is crucial since elevated cortisol levels are linked to increased abdominal fat. Staying hydrated and getting enough sleep are equally essential, as poor hydration and sleep deprivation can disrupt metabolism and appetite control.
According to a study published in BMJ journal, a diet high in whole grains and fibre has been linked to a reduced risk of heart disease, cancer, and premature death. As per this review, women who eat more of such foods like whole grains, vegetables, and unprocessed foods are at lesser risk of facing severe menopausal symptoms compared to those who eat fewer of those foods.
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